RSI, back, neck and shoulder pain in at work

Learn how to sit at your desk pain-free

What are your symptoms? 

Acute neck and shoulder pain....is common if you sit at a desk and use computers most of the day. This can lead to restricted movement of the head or shoulder and headaches.

Repetitive strain injury, RSI, or non specific arm pain.... is a serious chronic injury which can be so debilitating you may not be able to work on computers or enjoy life outside of work. You can have symptoms including significant loss of power in the hand and wrist, pins and needles, numbness and near constant sensation in the arm.  This can last months and even years if you don't address it now.

Lower back pain... caused by poor posture or sitting for a long time can become chronic.  Lower back pain can cause nerve referral pain into the legs and feet and restrict movement of the legs and back.

Stress...increases muscle tension generally.  Stress hormones are designed to increase tension for a relatively short period of time, but if you are continually stressed, your muscles are unable to relax and pain and stiffness results.

 

Top 10 tips to make you feel better

 

1.  Download Posture Exercises at your desk to keep your spine healthy and flexible whilst sitting at your desk.  


2.  Take regular breaks! Try not to sit in one position for too long.  Movement re-oxygenates muscles making them less stiff.

3.  Get to know your chair! Many office workers don't adjust their chair correctly and either have the height set incorrectly or sit too far away from their desk because the chair arms get in the way. Adjust the arms or take them off!

4.  Make sure your mouse is positioned close to you! Reaching for your mouse encourages your shoulders and back to slump.

5.  Wear a telephone headset if you are frequently on the phone. This will stop you from cradling the phone between your head and shoulders.


6.  Position your screen right in front of you! Having the monitor at an angle forces you to twist your neck and back whilst sitting.

7.  Have a regular Sports Massage, which is more clinical and specific than a general massage.

8.  Try Pilates classes near you or come to our classes at City Temple or Posture Dynamics to improve your core strength and flexibility.

9.  Do some cardiovascular exercise, anything which increases your heart rate, such as fast walking, running or cycling.  This opens up your body cells feeding the muscles with oxygen, which reduces muscle tension. 

10.  Have a workstation assessment if you are unsure that your desk is set up correctly for you. Don't allow symptoms to continue without doing something about them. Nerve irritation in particular, can be very difficult to treat.  The longer you leave it, the longer your symptoms are likely to continue.

 



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